Build Up Strength With These Exercises

Pull Ups

You may have dreaded gym class because of this one exercise.

Kids often test each other’s physical prowess by challenging how many reps they can do of this military stand-by.

And speaking of the military, yes this exercise has remained in their fitness program for years. This exercise is the Pull Up.

The Pull Up is one of the most popular and revered bodyweight exercises along with the Push Up and the Sit Up.

But the Sit Up has been rendered obsolete by safer and more effective abdominal options such as the Plank and Russian Twist.

While some people still struggle to do Push Ups in proper form, it should be safe to say that more people have a difficult time learning the Pull Up.

What Is The Pull Up?

The Pull Up requires you to grab a suspended horizontal bar, hang straight down with your feet off the ground and pull yourself up until your chin is over the bar.

It is difficult not only because you have to pull up your bodyweight, but you also have to deal with the force of gravity.

Thus, the heavier you are the harder it is to do a Pull Up.

But all is not lost! You can add the Pull Up among your goals for this year and scratch if off after a few weeks on this program.

The Best Exercises To Strengthen Your Pull Up

The Pull Up is one of the best exercises to develop your back particularly the lat muscles.

But getting stronger in the Pull Up isn’t just about strengthening your lat muscles.

You must also strengthen your grip, the core section and develop greater shoulder flexibility.

Here are the 3 exercises to help you do Pull Ups:

1. Dead Hang Position

This is a simple exercise which only requires you to grab the pull up bar and suspend yourself with feet off the floor for at least 30 seconds. Build your strength to a point that you can hang for at least 60 seconds.

2. Assisted Pull Ups

Start out by using a weight that will allow you to do 10 reps whereby the last 2 reps will be difficult. When you can do 12 reps, reduce the amount of weight on the stack and repeat the process.

3. Barbell Roll Out

Barbell Roll Out is a great exercise for strengthening your core and develops shoulder and lat flexibility as well.

When you do a Pull Up, you have to “hollow out” at the bottom whereby you pull the sternum far away from your navel.

The hollow out position allows you to contract and utilise the lat muscles better so you can blast through sticking points in the exercise.

Sample Program For Getting The Pull Up

Do this program 3 days a week for the next month. Record your numbers and strive to improve on them every week.

Dead Hang – Maximum time or at least 30 seconds
Assisted Pull Ups – 5 sets x 10 reps/ 60 to 120 seconds rest between sets
Dead Hang – Maximum time or at least 30 seconds
Barbell Roll Out – 5 sets x 10 reps/ 60 seconds rest between sets

After 1 month, take 1 week rest then attempt a Pull Up. Next step, scratch out “Pull Up” from your goals for the year!